Before trying any inversion, make sure you have addressed any possible limitations or reasons why it may or may not be appropriate for you. If you have or have had any injuries to the head, neck, spine or back, inversions may only aggravate the condition. During menstruation, many women experience discomfort with pressure or reversing blood flow. While traditionalists may say never in this situation, others take a more contemporary approach and leave it to the individual to decide. While I encourage students to challenge themselves respectfully, I highly recommend listening to your body, and always practice safety first. Consult your doctor when in doubt. It may also be helpful to be "spotted" or assisted by an instructor you trust. Because our bodies vary, I will make recommendations that you can try that may be helpful. To begin, fold a blanket or mat to create a pad about 1 to 2 inches thick and place it on the floor. Place your shoulders on the back edge of the pad, so that your head hangs over the edge, onto the floor. This will create space under the neck and make the final inverted position easier for most bodies, relieving excessive pressure on the neck and helping to create a more upright body. After trying this helpful tip, you can try going without the pad and decide which is better for you.

Contract your abdominals to lift your legs and hips into the air as you place your hands against your lower back for support. Gradually bring your legs over your head until your feet are on the ground behind your head. Knees can be bent, but eventually learn to straighten them with toes touching the floor. This is known as the plough. Make the spine as erect as possible so the tailbone is aiming straight up from the shoulders. More advanced students can interlock the hands together and press them into the floor. Breathe slowly (ujjayi).

To move into the shoulder stand, keep your elbows pressing inward and down into the ground. Carefully bring your legs up into the air lined up with your hips, straight knees. The feet can be in a flexed or relaxed, pointed position. Hold the posture for 6 to 8 slow ujjayi breaths. In time, you will be able to stay up longer and after many sessions of practice you will become more relaxed and confident as you learn to refine this posture. Bring your body down carefully. Remove the pad, stretch out on your back and relax for a minute before balancing the shoulder stand with some form of back bend.

The benefits of inversions are many. The first obstacle to overcome is fear of falling. This is natural, but as we learn to relax and continue to practice, we learn how to move through fear in our lives. Being upside down reverses gravity's pressure on our bodies, stimulating several systems including circulation, digestion and metabolism. Daily pressure throughout the body is relieved from the organs, bones, joints and head. You may even feel clearer minded when you return to earth. Many people claim to treat headaches this way. Because of all these benefits, it is said that inversions can slow down the aging process. At least, it is helpful in controlling stress. When you get so good and relaxed with practicing shoulder stand, try some other inversions. There's always more to learn.

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